WEEKLY PROGRAMMING

Week # 2 of 6

Monday 1/8/2024

Strength

Thruster

5-4-3-2-1, building

Conditioning

6 Rounds

1 minute AMRAP

5 Thrusters (105/70, Rx+ 135/95)

Lateral Burpees over Bar w/ remaining time

1:00 Rest

Tuesday 1/9/2024

Accessory

3-4 Rounds

A1. Assault Bike Sprint, 15 on/15 off x2

A2. Max Effort Bar Hang (Rx+ Single Arm)

A3. Max Hollow Rocks in 1 minute

Conditioning

For Time

30 Toes to Bar

30 second rest

30 Pull Ups

30 second rest

1,000/800m Row

1 minute rest

1,000/800m Row

1 minute rest

30 Box Step Ups (Rx+ DB Weighted 50/35)

30 second rest

30 Box Jump Overs

Wednesday 1/10/2024

Strength

A1. High Box Step Up, 3 sets of 7-8/side (Rx+ Pistol)

A2. Chest to Wall Handstand Hold, 3 sets of 20-40 seconds (Rx+ Handstand Walking Practice)

A3. Parallette L-Sit, 3 sets of max holds (Rx+ Ring L-sit)

Conditioning

2 Rounds

6 minute AMRAP

2 Wall Walks

4 Dumbbell Snatch (50/35)

8 Walking Lunge

16 Double Under

Rest 2 minutes

Rx+

Row 3 min “on”/1 min “off” x12

notes: this is a continuous row whereby the “on” efforts are “3/4 pressure” for 2 mins then “full pressure” for 1 min then “paddle pressure” for 1 min

Thursday 1/11/2024

Strength

A1. Tempo Back Squat (31X1), 5 sets of 5,across

A2. Push Up, 5 sets of 8-10 (Rx+ Feet Elevated and/or Dumbbell Deficit)

Conditioning

13 minute AMRAP

3-5-7-9-11-13…

Hang Clean (75/55, Rx+ 115/75)

Shoulder to Overhead

Calorie Row

Friday 1/12/2024

Strength

A1. Touch and Go Power Snatch, 4 sets of 4, across

A2. Gorilla Row, 4 sets of 8-10/side, across

Conditioning

21-18-15-12

Deadlift (115/75, Rx+ 155/105)

Pull Up

Saturday 1/13/2024

Strength

A1. Bench Press, 4 sets of 6-8, building

A2. Ring Muscle Up Practice (Rx+ Strict Ring Muscle Up), 4 sets

A3. Double Under Practice, 4 sets

Conditioning

10 Rounds For Time

5 Burpee

10 Alternating Single Arm Hang Dumbbell Squat Clean (50/35)

20 Double Unders

Rx+

Row 2 x 6000m, rest 4 min

notes: 22-24-26spm on first piece, 23-25-27spm on second piece

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